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5
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Tomato Onion Tadka Raita
This tangy, crunchy, spicy raita with tempering, is a perfect companion for brown rice or quinoa vegetable pulao. Delicious probiotic recipe for a hot summer day!
Course
Salad, Side Dish
Cuisine
Indian
Keyword
Indian, probiotic, Raita, seasoning, Spices, Tomato, tomato onion raita, Vegetarian, Yogurt
Special Diet
Gluten Free, Grain Free, No Added Sugar, Nut Free, Raw, Vegetarian
Prep Time
5
minutes
Cook Time
5
minutes
Total Time
10
minutes
Servings
4
Servings
Calories
65
kcal
Equipment
Cutting Board
Kitchen Knife
Ingredients
1
Cup
Yogurt
Organic, Plain, Whole Milk
1/2
Cup
Onion
Fine Cut
1/2
Cup
Tomato
Fine Cut
2
Peppers
Green Chili Pepper
Small, Fine Cut
1/4
Cup
Cilantro
Fine Cut
1/4
Teaspoon
Sea Salt
Or to taste
Tempering
1/2
Teaspoon
Cumin Seeds
Whole
1
Teaspoon
Urad Dal
(Split Black Gram)
1/2
Chili
Dry Red Chili
1/2
Teaspoon
Mustard Seeds
Whole
1
Teaspoon
Olive Oil
Instructions
Cut onion, tomato, cilantro, green chili pepper and set them in a bowl. Add salt and mix well.
Heat oil in pan and sauté tempering ingredients (mustard seeds, cumin seeds, urad dal, dry red chili) till mustard and cumin seeds splutter.
Add yogurt to the bowl with the cut vegetables, mix well and add tadka (tempering) on top. Mix well before eating.
Serve fresh with hot Brown
Rice Vegetable Pulao
.
Notes
Goes well with,
Brown Rice Vegetable Pulao
and
Quinoa Vegetable Pulao
.
*Use organic ingredients wherever possible
Nutrition
Serving:
75
g
|
Calories:
65
kcal
|
Carbohydrates:
6
g
|
Protein:
3
g
|
Fat:
3
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
1
g
|
Cholesterol:
8
mg
|
Sodium:
178
mg
|
Potassium:
183
mg
|
Fiber:
1
g
|
Sugar:
4
g
|
Vitamin A:
320
IU
|
Vitamin C:
5
mg
|
Calcium:
85
mg
|
Iron:
1
mg